Grp2 week of Nov 28th
Thursday Dec 1
Warm up
3 x 200 as 50sw/50kick/50drill/50sw
Main set
3/2 x [4 x 100 as 50 kick/50 swim
100 swim
4 x 50 drill/build]
Warm down
200 – 400 1st 25 of every 100 underwater kick as far as possible
3rd 25 of every 100 non-free
2nd and 4th 25s choice swim
Sunday Dec 4
Warm up
5/4/3 x 200 as 50dr/50sw/50dr/50build
Main set
200 as 150 build 50 fast
200 as 100 build 100 fast
200 as 50 build 150 fast
4/3/2 x strong
200 as 150 fast 50 easy
200 as 100 fast 100 easy
200 as 50 fast 150 easy
Warm down
4/3/2 x 100 kick/swim